SBD101 - Powerbuilding for Students

$9.99
The powerbuilding program optimized for the college student's schedule and lifestyle
Program Description

We get it. College could be one hell of an experience that happens once in a lifetime and constantly saying "no" to your friends when they invite you out because you have to go to the gym could be detrimental to your college experience. This is why we designed a college powerbuilding program with 2 variations to help meet your training goals without sacrificing your college life: the 5 day and the 3 day. Both versions are built surrounding a full 16-week long college semester (bang for your buck). The first 8 weeks focus on increasing hypertrophy and work capacity while the latter 8 weeks focus on strength and 1 rep maxes. These programs are created with a few things in mind: time, stress, academic and social lives.

  • Time - most college gyms are PACKED. We designed our workouts to be completed within 50 to 90 minutes (depending on procrastination)

  • Stress - EXAMS, QUIZZES, FINALS. WHEW. Most days are RPE based which allows for autoregulation to manage fatigue and stress while other days are linear to ensure gradual progression

  • Academic and social lives - optional exercises to get MORE gainz when time allows

The 5 Day Version

  • Monday: Squat / Posterior Chain

  • Tuesday: Bench / Chest & Shoulders

  • Wednesday: Deadlifts / Quads

  • Thursday: Bench / Back

  • Friday: Squat / Shoulders & Arms

*another workout split is M, T, W, F, Sat (if so, swap D4 and D5's workouts)

The 3 Day Version

  • Monday: Full Body

  • Wednesday: Full Body Upper Focus

  • Friday: Full Body Lower Focus

Program Overview
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
Beginner, Intermediate, Novice
Full Gym
60 minutes
4 days
16 weeks
Variation Name
Program Length
Days Per Week
Default Days
3x Per Week Program
16 weeks
4 days
Mon, Wed, Fri, Sat
Variation Description
  • 3 days of training with one optional day
Volume
Mon
Squat / Posterior Chain
1. Squat (Barbell)
Rest: 180s+ || Ascending sets: each set should get progressively heavier while staying in the prescribed RPE; weight jumps should not be more than 20lbs.
SetsTargetIntensity
1
5 reps
3 RPE
2
5 reps
4 RPE
3
5 reps
5 RPE
4
5 reps
6 RPE
5
5 reps
6.5 RPE
2. Bulgarian Split Squat (Dumbbell)
Rest: 120 between sides
SetsTargetIntensity
1
10 reps
RPE 6-7
2
10 reps
RPE 6-7
3
10 reps
RPE 6-7
3. Split Stance Romanian Deadlift
Rest: 120 between sides
SetsTargetIntensity
1
8 reps
RPE 6-7
2
8 reps
RPE 6-7
3
8 reps
RPE 6-7
4. Lat Pulldown
Rest: 120-180
SetsTargetIntensity
1
15 reps
7 RPE
2
15 reps
7 RPE
3
15 reps
7 RPE
5. Seated Hamstring Curl
Rest: 120-180s
SetsTargetIntensity
1
15 reps
7 RPE
2
15 reps
7 RPE
3
15 reps
7 RPE
Wed
1. Bench Press (Barbell)
Rest: 180s+ || Ascending sets: each set should get progressively heavier while staying in the prescribed RPE; weight jumps should not be more than 20lbs.
SetsTargetIntensity
1
5 reps
3 RPE
2
5 reps
4 RPE
3
5 reps
5 RPE
4
5 reps
6 RPE
5
5 reps
7 RPE
2. Barbell Row
Rest: 180+
SetsTargetIntensity
1
6 reps
RPE 6-7
2
6 reps
RPE 6-7
3
6 reps
RPE 6-7
4
6 reps
RPE 6-7
3. Superset
3A. Bicep Curl
Rest: 120s+
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
3B. Drag Curl - Mechanical Dropset
Use same weight as on bicep curls above.
SetsTargetIntensity
1
8 reps
8 RPE
2
8 reps
8 RPE
3
8 reps
8 RPE
4. Tricep Pushdown (Cable)
Rest: 120+
Alternative Exercise 1: Tricep Rope Push Down (Cable)
SetsTargetIntensity
1
12 reps
7 RPE
2
12 reps
7 RPE
3
12 reps
7 RPE
5. Super-ROM Lateral Raises
Rest: 120s+ || Last set myoreps - After a 20-30 second rest, use the same weight to perform a set of 3-5 reps, repeating this process until you can no longer complete at least 3 reps. RPE: 6-10
SetsTargetIntensity
1
15 reps
7 RPE
2
15 reps
7 RPE
3
15 reps
7 RPE
4
3 - 5 reps
-
Fri
1. Deadlift (Barbell)
Rest: 180s+ || Ascending sets: each set should get progressively heavier while staying in the prescribed RPE; weight jumps should not be more than 20lbs.
Alternative Exercise 1: Romanian Deadlift (Barbell)
SetsTargetIntensity
1
6 reps
4 RPE
2
6 reps
5 RPE
3
6 reps
6 RPE
2. Leg Press
Rest: 120-180s +
SetsTargetIntensity
1
8 reps
RPE 6-7
2
8 reps
RPE 6-7
3
8 reps
RPE 6-7
3. Superset
3A. Incline Bench Press (Dumbbell)
Rest: 180+ Between Superset || Suggested 45 Degree Incline
SetsTargetIntensity
1
12 reps
RPE 6-7
2
12 reps
RPE 6-7
3
12 reps
RPE 6-7
3B. Chest Supported Row (Dumbbell)
Alternative Exercise 1: Head Supported Dumbbell Row
Alternative Exercise 2: Upper Back Row on Bench
SetsTargetIntensity
1
12 reps
RPE 6-7
2
12 reps
RPE 6-7
3
12 reps
RPE 6-7
4. Leg Extension
Rest: 120-180s +
SetsTargetIntensity
1
12 reps
7 RPE
2
12 reps
7 RPE
3
12 reps
7 RPE
Sat
Optional Day
1. Bicep Curl (Cable)
SetsTargetIntensity
1
15 reps
7 RPE
2
15 reps
7 RPE
2. Rolling Tricep Extension (Dumbbell)
SetsTargetIntensity
1
12 reps
7 RPE
2
12 reps
7 RPE
3
12 reps
7 RPE
3. Lateral Raise (Dumbbell)
SetsTargetIntensity
1
20 reps
7 RPE
2
20 reps
7 RPE
4. Rear Delt Fly (Machine)
Use Pec Fly Machine. Lean onto pad at a 45 degree angle
SetsTargetIntensity
1
20 reps
7 RPE
2
20 reps
7 RPE